How to make healthy hot chips

By Kimberly Gillan| 3 years ago

Sweet potato? Good idea. Lots of salt? Probably not a good idea. (image) iStock

Modify your fries to minimise the health risk.

There's nothing better than a bowl of hot chips, but with research suggesting that potato eaters are at higher risk of high blood pressure, plenty of us have been left wondering if we need to pass on them for good.

The study looked at the eating habits of more than 187,000 people and found that those who ate potatoes frequently – whether boiled, mashed, baked or fried – were more likely to have high blood pressure (hypertension).

It sounds scary at first, but it's worth noting that the research didn't take into account what else the people were eating, and Dr Rebecca Reynolds, University of NSW nutrition lecturer, says it doesn't show that potatoes cause high blood pressure.

"Potatoes when consumed in healthier ways, such as cooked in potato salads, baked, boiled, mashed with milk and extra virgin olive oil, going easy on the salt, are a good food to be included as part of a healthy, balanced diet," she says.

"What you want to avoid eating frequently are the processed potato products like potato chips that are often deep fried in unhealthier oils, have more added salt and are more energy dense, which are factors more likely associated with hypertension."

So how can you enjoy hot chips without putting pressure on your heart?

Bake your own wedges.

Slice potatoes into wedge shapes, drizzle with olive oil and sprinkle with a little salt and pepper or some herbs, such as paprika or dried oregano. Bake in a pre-heated oven (around 200º) for 30 minutes or until golden and crispy. "The healthy fats in the extra virgin olive oil actually help us absorb more of the fat soluble vitamins found in the vegetables," Kara Landau, Travelling Dietitian told Coach. "By including turmeric and paprika you boost up the anti-inflammatory fighting properties of your final dish." You won't even know they're not deep-fried!

Use an air fryer

Landau swears by her air fryer for making chip-tasting vegetables without the excess calories from oil. "I use it daily – you only need about 30ml of oil for every 1kg of potato you put in," she says. "I use it to make sweet potato or broccoli chips with a touch of extra virgin olive oil and some spices."

Make dehydrated crisps

Rather than reaching for a bag of Smiths while you're watching the footy, invest in a dehydrator and make your own healthy potato chips. Slice potato into thin slices and put them in the dehydrator to suck out the moisture and leave you with a crunchy "chip" without the fat.

Experiment with different vegetables

The above techniques aren't just limited to potatoes – try them with different vegetables, such as sweet potato, zucchini or carrot. "It will give you more variety and nutritional gains," Landau says. "Make sure you add lots of different spices for flavour and loads of extra nutritional benefits."